Monthly Archives: March 2019

WOD for 4.1.19

Strength:
Cleans and Stuff
1) 4x 3 Hang Power Cleans
2) 3x5 Dead Lifts @ 80% 1RM



Metcon:

5 Rounds
10 Power Snatch (95/65)
10 Pull-ups
20 Jumping Lunges

WOD for 3.30.19

Strength:


Metcon:
Slog:
50 Pull-ups
50 Push-ups
50 Over Head Standing Lunges (Bar)
50 Russian KB Swings (53/35)
50 Box Jumps
50 Push Press (Bar)
50 OH Squats (Bar)
50 Burpees
50 Butterfly Sit-ups
50 Double Unders (150 singles)

WOD for 3.29.19

Strength:
Skill: Double Unders




Metcon:

Buy In:
50 Butterfly Sit-ups

4 Rounds for TIme:
20 KB Squats (53/35)
15 Burpees

Buy Out:
50 Butterfly Sit-ups

MOBILITY

WOD for 3.28.19

Strength:
10 Round E2MOM
8 Sumo Dead Lifts @ Moderate Intensity
8 Deficit Push-ups

***Sumo's and Push-ups are performed as super set



Metcon:

9-15-21
Curtis P (95/65)
Toes to Bar

WOD for 3.27.19

Strength:
1) Strict Press 5x8
2) Ring Dips 5x5



Metcon:

5 Rounds
5 HSPU
20 USA KB Swings (53/35)
5 Strict Pull-ups